How Long to Hit Your Goal Body Fat Percentage

Going from 25% to 18% body fat when you weigh 180 lb means losing about 14 lb of fat, which takes roughly 28 weeks at a steady 0.5 lb of fat per week. Your target weight would be about 166 lb, because you keep your lean mass. The weekly calorie deficit works out to about 250 calories a day. We hold lean mass constant and only count fat lost.